6'5 100Kg - Needs advice

gaatipstr

Ok let me start, im currently 6'5 and weigh exactly 100KG. The past 6 years i have been training week in week out between Football Hurling and Rugby. Longest i went without training was 2 weeks. Anyway around this time last year i weighed 81KG, fit and altough i wasnt well built i could still throw my weight around on the field. I had to give up all sport due to my final year of college and along with no training i became lazy with my diet and drank a good bit. I went back playing football in June but a hamstring injury sort of kept that on the back burner. Now im injury free and want to take the next 3 months to get back to shape.

I have mostly put on weight on my stomach chest and hips. what i want to achieve is to tone these areas up and put on muscle. Im not that interested in looking good i just want to have strength and be more leaner. Im not worried about fitness as 2 months of running when the GAA starts back will sort that out

Im looking for advice in what excercises i should be doing in a Gym and how many reps etc. Any help will be greately appreciated

And before anyone says i know what foods to eat as i did a part time course on nutrition.

Thanks

Burkatron

90% of this is down to your diet & until that's cleaned up you're not going to see much progress in terms of getting lean!

TBH you want more strength, 19kg extra of mass is going to help with that!
For strength development in the gym focus on compound lifts, read the stickies at the top of the forum, it'll explain it better then I or the majority of people on here can!

Theresalwaysone

Info is all in the stickies here, but to summarise its all in your diet and having a structured programme to follow. Keep it simple.

Its also pretty funny that you gave up the training in your Final year but continued to drink a lot. People are crazily irrational at times. (not just you OP, myself included)

Mellor

When 81kg and 6'5" you were probably carrying too little muscle.
Obvious a lot of the excess has been fat, but 81kg shouldn't be your goal weight

Doctor_Socks

6'5" and you want to become 81kg?? You should be aiming for a lot higher, the weight being muscle mass of course. Focus on plenty of compound lifts to bring up your strength.

One thing though is the fact that you're 6'5' may make some of the compound lifts like squats and deadlifts a bit more awkward cause the bar has to travel much further. I'm 5'7 so I never had to worry about that, my friends are all a lot taller then me though 6'2-6'6 and they had a bit of trouble adjusting to things. Don't let that put you off though, just get someone to show you how to do the movements with good form, i'd recommend finding a personal trainer with a good reputation, so you don't injure yourself.

gaatipstr

Thanks for the replies. Just to clairfy my goal weight is not 81kg, Thats what i was before. I dont have a specific weight goal but would like to keep it around my weight now as it will benefit me in terms of strength for Football and Rugby.

I was thinking of doing 3 nights a week (Mon, Wens and Fri) and concentrate on a different body part every night eg. Upper body Mon, Lower Body Tue and Core strength on fri? What do yee think?

Would the basic excercises such as squat (altough i find this realy awkward), bench press, deadlifts etc be sufficient?

Burkatron

gaatipstr wrote: »

I was thinking of doing 3 nights a week (Mon, Wens and Fri) and concentrate on a different body part every night eg. Upper body Mon, Lower Body Tue and Core strength on fri? What do yee think?

Forget about this part

gaatipstr wrote: »

Would the basic excercises such as squat (altough i find this realy awkward), bench press, deadlifts etc be sufficient?

Alot more sufficient then training individual body parts, there's nothing basic about them, faaaaaaar harder then doing bicep curls :P

See starting strength (or any other beginner 5x5 variant) to see how effective these excercises are!

Mellor

Burkatron wrote: »

Forget about this part



Alot more sufficient then training individual body parts, there's nothing basic about them, faaaaaaar harder then doing bicep curls :P

See starting strength (or any other beginner 5x5 variant) to see how effective these excercises are!

Why should he forget abotu the first part. What wrong with it?

When he said a differentbody part, he specified upper body, lower body etc. There is no reason he can't do that with compounds lifts. Nobody mentioned isolation moves

Burkatron

Mellor wrote: »

Why should he forget abotu the first part. What wrong with it?

When he said a differentbody part, he specified upper body, lower body etc. There is no reason he can't do that with compounds lifts. Nobody mentioned isolation moves

I dunno where I got my assumption regarding the isolation excercises from, apologies OP, there were 3 threads very similar to this lastnight, thats my excuse & I'm sticking to it! :P

Anywho, I still stand by what I said,starting off if you're hitting the gym for strength gains 3x a week IMO you should be hitting upper & lower body in all 3 sessions! If you're doing compound lifts you won't need a separate day for just "core" work

Mellor

Burkatron wrote: »

If you're doing compound lifts you won't need a separate day for just "core" work

Agreed.
I hate the idea of a "core" day, as for most people this consists of 60 mins arsing about.
My core work is accessory to my main lifts, (eg squats), so as such I split it between my two lower body days.

gaatipstr

So should I do both upper and lower body workouts in one go or do them seperate days? And if I wana strip away fat and get more muscle how many reps should i be doing?

Thanks

Burkatron

gaatipstr wrote: »

So should I do both upper and lower body workouts in one go or do them seperate days? And if I wana strip away fat and get more muscle how many reps should i be doing?

Thanks

Read the thread through again, there were suggestions made. As said before, there's stickies at the top of the forum that will answer your questions!

gaatipstr

I have been doing 3 sets of 5 reps of Bench press, Squats, Deadlifts, Front arm raises, Dumbell curls, Side dumbell raises. I have been lifting heavy. Is that ok?

Kinetic^

Change your diet before you start lifting.


I've done the lift now, change diet later approach before. It doesn't work in the long term.


I've dropped aboout 18-20Kg in ~10 weeks purely down to good eating, no exercise/lifting carried out in that period.

Brian?

gaatipstr wrote: »

I have been doing 3 sets of 5 reps of Bench press, Squats, Deadlifts, Front arm raises, Dumbell curls, Side dumbell raises. I have been lifting heavy. Is that ok?

Are you just doing that every session?

There is no real structure to it if you are.

gaatipstr

Well like what should i do? Ive been upping the weights every week when i get used to the weight im currently on